Beach Muscle EMOM 9 1 - 1x12 "Tate" Tricep Press (2x25/2x20) 2 - 1x12 Zottman Curl (2x25/2x15) 3 - 1x40 Heel Tap Partner WOD You Go I Go 3000m Relay Row (3x500/each)* *1x20 AbMat every [...]

STRENGTH A1 - 4x1 Squat Complex* *4 Front Squat + 8 Back Squat WOD 6 Rounds 4 Sumo Deadlift High pull (95/65) 6 Push-Up Run 100m

WOD CrossFit Open 12.3 AMRAP 18 15 Box Jumps (24"/20") 12 Push Presses (115/85) 9 Toes to Bar MOBILITY

STRENGTH A1 - Tall Clean 4x3* *Empty bar or minimal weight B1 - E2MOM x 6 3 Squat Clean* *Start at a moderate weight and add weight as you can WOD EMOM 12 1 - [...]

STRENGTH A1 - Box Handstand Push-Up 4x5 *Easy? Go to higher box, slow tempo, add reps A2 - Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x3-5 @ 5s Negatives WOD [...]

Core Strength EMOM 9 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x12 Anchored Leg Raise* *Hold KB or base of rig WOD 5 Rounds 2 Minutes AMRAP/2 [...]